12/28/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

*If you do not know your 1 Rep Max Clean & Jerk you can just estimate

For Time:

20 Calorie Row
10 Clean and Jerks (80/40# lighter than 2 reps below)
20 Calorie Row
8 Clean and Jerks (60/30# lighter than 2 reps below)
20 Calorie Row
6 Clean and Jerks (40/20# lighter than 2 reps below)
20 Calorie Row
4 Clean and Jerks (20/10# lighter than 2 reps below)
20 Calorie Row
2 Clean and Jerks (approximately 90% of 1 Rep Max)

*25 Minute Time Cap

*Example – 225# 1RM for Man
–  10 Reps @ 125#
–  8 Reps @ 145#
–  6 Reps @ 165#
–  4 Reps @ 185#
–  2 Reps @ 205#

December “COOL” Board

***Make some goals for yourself for December

–  Dustin – 300# Front Squat
–  Dustin – 185# Snatch
–  Leann – 160# Overhead Squat
–  Angie P. – 140# Thruster
–  Jacque – 120# Thruster
–  Tempestt – 120# Thruster
–  Pete – 195# Thruster
–  Jess – 135# Thruster
–  Adora – 115# Thruster
–  Wes – 190# Thruster
–  Kira – 110# Squat Snatch
–  Amy – 225# Deadlift
–  Dan – 400# Deadlift
–  Angela – 145# Deadlift
–  Dustin – 415# Deadlift
–  Blake – 335# Deadlift
–  Kati N. – 340# Deadlift
–  Jen – 205# Deadlift
–  Jenny – 237.5# Deadlift
–  Kristina – 135# Deadlift
–  Wes – 410# Deadlift
–  V. – 215# Deadlift
–  Dana – 310# Deadlift
–  Justice – 152.5# Deadlift
–  Brent 455# Deadlift
–  Jodi P. – 210# Deadlift
–  Erik – 325# Deadlift
–  Michelle – 240# Deadlift
–  Nick F. – 200# Bench Press
–  Angie P. – 1st Handstand Hold!
–  Christina – 170# Deadlift
–  Ayah – 160# Deadlift
–  Ben – 100 Consecutive Double Unders
–  Justice – 65# Clean & Jerk
–  Justice – 15 Consecutive Pull Ups
–  Steve H. – 210# Clean & Jerk
–  Jessie – 100# Clean & Jerk
–  Dan – 215# Clean & Jerk
–  Kevin P. – 225# Clean & Jerk
–  Tempestt – 150# Clean & Jerk
–  Jon – 295# Clean & Jerk
–  V. – 115# Clean & Jerk
–  Jodi P. – 105# Clean
–  Howard – 135# Clean & Jerk
–  Kira – 1st Bar Muscle Up!
–  Kevin P. – 240# Power Clean
–  Amy – 90# Hang Snatch
–  Scott – 150# Hang Snatch
–  Andrew J. – 300# Front Squat
–  Rebecca – 1st Rope Climb

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